According to the ADA, fermented soy products are not a reliable source of active B12

How much do I need in a day?

Recommended dietary allowances for those > 14 years old are 2.4 mcg for males and females, 2.6 mcg for pregnant females, & 2.8 mcg in lactation

What happens if I don’t get enough?

Most people meet the RDA for Vitamin B12.

Symptoms of deficiency may include megaloblastic anemia, fatigue, weakness, constipation, loss of appetite, and weight loss, and neurological dysfunction (note that these symptoms are common in many disorders…their presence doesn’t necessarily indicate a deficiency).

Soy + alternative protein sources are going to get their own post because it’s kinda a big deal. I’m curious about what recommendations you have heard concerning soy, though…

I’m finishing the last rotation of my dietetic internship (geriatrics) before heading into a 3 week staff relief in GI/cardiovascular at Children’s Hospital. Super excited! Now that classes are over, I finally have a chance to breathe a little.

I think soy used to be good, until people messed around with it and started producing it the unnatural way. Honestly, the tofu in Asia is so different from the processed ones I find here in America. When is America gonna just leave food the way it is and stop playing around with it?

Yay for classes being over! Make the most of your breathing time- you've definitely earned it. Blog meet-ups are so much fun...and now I have two new blogs to check out!

Soy. Ack. Look forward to the post- from what I understand, non-GM soy is safe enough to consume. Soy isolate is something to be wary of relying on as a protein source as is soy that doesn't specify non-GM. I think. I am wary about all of it, to be honest- I have heard it can reduce the risk of cancer, but there is conflicting opinions on that. People say that they eat it in Japan and have done for years with no effect, but they consume very little- soy seems to be in every food these days so even if you aren't chowing down on tofu, you are consuming soy that is likely highly processed and not necessarily the kind you want to be ingesting.

Congrats to Kim! That lentil dip sandwich does sound amazing!! Hopefully I will go to St. Louis someday. great post on B12, thank you. I don't know anything about nutritional yeast, or that it could be fortified. thanks!

Heya Emily :)! I just found your blog and I'm so glad I did. I'm a vegan so I'm always interested in reading what the newest take is on nutritional guidelines. I definitely watch my B12 intake, but would love to find new sources of it as well. I look forward to your soy post since that's something I still feel very confused with. Oh, and your sando look amazing :)!

thanks so much for posting about B12! i have always wanted an easier understanding of it for vegetarians because i've secretly been worried i don't get enough since i'm lactose intolerant and eat eggs only maybe 1-2 days a week!

sometimes i think i eat too much dairy to compensate for not eating meat but o well i definitely get my b12! i'm taking my cousin to local harvest for lunch again this weekend and i can't wait to try your sandwich this time :)